Category Archives: WOD

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Ski 10 Hanging Scap Retraction 10 Kip to Swing 2-3 Strict Pull Up Metcon Metcon (3 Rounds for reps) With a partner, alternating FULL ROUNDS complete the following: AMRAP 9: 12/9 Calorie Run 6 Pull-ups -Rest 1:00- AMRAP 9: 12/9Continue reading “Bottom of a Bottle”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Cardio (your choice) 10 Front Squat (45/35) 5 Squat Clean (45/35) 10 PVC Passthrough 5 Squat Snatch -Then- Build to Front Squat weight. Optional Warmup (No Measure) Crossover Symmetry Activation Then… Hip Halo Activation (Banded) * 10 Side step R/LContinue reading “Immigrant Song”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 3:00 Cardio then… 2 Sets: 10 Pushups 20 High Knees 10 Red Band Pullaparts Metcon Metcon (4 Rounds for reps) Every :90 for 24:00: (4 Rounds) 1 – 5 Man-Makers 2 – 10/7 Calorie Ski 3 – 15 Burpees over the DBContinue reading “NC Kids – 04282022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Cardio then… 2 Sets: 10 Single Leg RDL R/L (No weight) 10 Ring Hanging Scap Retraction 20 Plate Hops Metcon Metcon (Time) Complete 4 Rounds for Time: 30/24 Calorie Ski 20 Box Jumps (24/20) 10 Hang Power Cleans (135/95) Accessory Work MetconContinue reading “Nine In the Afternoon”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 Bike 10 Reverse Lunge w/Twist :30 Handstand Hold 10 Single Arm Press R/L (Light-Moderate) Metcon Metcon (5 Rounds for reps) Complete 5 Sets for Max Reps: AMRAP 1 Minute 30 Seconds: 10/7 Calorie Bike Max Wallballs (20/14) -rest 1 MinuteContinue reading “Welcome to the Black Parade”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 400 Meter Run then… 2 Sets: 20 Walking Lunges 10 Ring Rows Metcon Metcon (Time) Complete AMRAP 10: 10 DB Squat Cleans 10 DB Push Press *Every 1:00, including 0:00 complete 5 AbMat Situps Weightlifting Clean + 2 Front Squats + JerkContinue reading “NC Kids – 04262022”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row then… 2 Sets: 5 Inchworm w/Squat 10 Banded Good Mornings 10 Hollow Rock 10 Scorpions Weightlifting Deadlift (4 x 6) *Build in weight across the 4 sets. **Reps are Touch-N-Go 6 Deadlifts @ 6.5/10 RPE 6 Deadlifts @ 7/10 RPE 6Continue reading “Chasing Cars”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 Sets: 1:00 cardio (your choice) 6 hanging scap retractions 4 kip to swing 2 strict toes to bar (OR Hanging knee raise) 5 front squats (empty bar) 5 empty bar push presses (empty bar) 50 single unders Metcon Metcon (AMRAP – RoundsContinue reading “Lemonade”

Crossfit North Cloud – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Sets: 1:00 Bike (:30 Hard/:30 Easy) 10 Jumping Air Squat -Then- Build to Back Squat weight. Metcon Metcon (4 Rounds for time) With a partner, complete: 4 Sets for Times: (1 set every 5 Minutes) 20/15 Calorie Ski 20/15 Calorie Row (eachContinue reading “Paper Planes”

Crossfit North Cloud – N.C. Kids View Public Whiteboard Warm-up Warm-up (No Measure) 4x :30/:30 Ski then… 3 Sets: 5 Inchworms 10 Reverse Lunges 10 Alt. V-Ups Metcon Metcon (3 Rounds for reps) EMOM 15: (3 Rounds) 1-10 Toes-to-Bar/Hanging Leg Raises 2-15 Goblet Squats 3-200 Meter Run 4-15 Pushups 5-10 Double DB Clean & JerksContinue reading “NC Kids – 04212022”